The 24-Minute at-Home Boot Camp_ Workouts_ Self

25/4/2014 The 24-Minute At-Home Boot Camp: Workouts: Self.com

http://www.self.com/fitness/workouts/2014/02/24-minute-at-home-boot-camp-slideshow?printable=true&mbid=enws_mow0424 1/7

W E'LL SPARE YOU FROM THE COLD, DARK, BEFORE-SUNRISE SW EATFEST. YOU CAN DO THIS BOOT CAMP-STYLE CIRCUIT ANYTIME, ANYW HEREAND EXPECT THE SAME TELLTALE FIRM BODY AND FLAT ABS. HEIDI JONES, A HEAD COACH AT THE SW ANKY GYM BRICK NEW YORK, CREATEDTHIS ROUTINE BASED ON ITS POPULAR B/X CLASS.

YOU'LL NEED: ONE 8-POUND MEDICINE BALL AND TW O 10-POUND DUMBBELLSYOUR PLAN: THERE ARE FOUR STATIONS, W ITH TW O EXERCISES IN EACH. YOU'LL DO TW O ROUNDS. IT ONLY TAKES 24 MINUTES THREE TIMES A

W EEK TO FAKE LIKE YOU DROP AND GIVE 'EM 20 ON THE REGULAR.SPORTS BRA, ONZIE ACTIVE APPAREL, $42; ONZIE.COM. PANTS, $180; PENCEY.COM. W ATCH, PUMA; SHOP.PUMA.COM FOR SIMILAR STYLES

FITNESS

The 24-Minute At-Home Boot CampYou can look like you wake up at 5 a.m. to do push-ups at the mercy of a drillsergeant, but without actually suffering. This at-home routine is quick andpainless, and you can expect a firm bod and flat abs.BY MARISSA STEPHENSON



1st StationSTART W ITH KNEE TUCK. HOLD A PLANK W ITH FEET ON MEDICINE BALL, HANDS ON GROUND (AS SHOW N). KEEPING LEFT FOOT ON BALL, BRING

RIGHT KNEE TOW ARD CHEST, THEN KICK RIGHT LEG OUT TO SIDE. RETURN TO START; REPEAT ON OPPOSITE SIDE FOR 1 REP. CONTINUE FOR 45

SECONDS. REST 15 SECONDS.TOP, $60; HELLYHANSEN.COM. SHORTS, ONZIE ACTIVE APPAREL, $44; ONZIE.COM. W ATCH, BRAUN; BRAUN-CLOCKS.COM FOR INFORMATION.

SNEAKERS, $95; NIKE.COM

WORKS SHOULDERS, ARMS, ABS, OBLIQUES

1st Station, Move 2



NEXT, DO THRUSTER. START IN A SQUAT, THIGHS PARALLEL TO GROUND, A DUMBBELL IN EACH HAND AT SHOULDERS. STAND, DRIVING W EIGHTS

OVERHEAD SO ARMS ARE EXTENDED, BICEPS NEAR EARS (AS SHOW N). RETURN TO START; REPEAT FOR 45 SECONDS. REST 15 SECONDS.THEN DO KNEE TUCK AGAIN FOR 45 SECONDS, AND REST FOR 15. (FOR ROUND TW O, SW ITCH ORDER TO BEGIN AND END W ITH THRUSTER.)

WORKS SHOULDERS, ARMS, BACK, BUTT, THIGHS

2nd StationSTART W ITH BEAR W ALK. GET ON ALL FOURS, A DUMBBELL IN EACH HAND; LIFT HIPS AND STRAIGHTEN LEGS. KEEPING HIPS LIFTED, W ALK RIGHT

HAND AND RIGHT FOOT ONE STEP FORW ARD (AS SHOW N); REPEAT ON OPPOSITE SIDE, BRINGING LEFT HAND AND LEFT FOOT TO MEET RIGHTFOR 1 REP. CONTINUE FOR 45 SECONDS. REST 15 SECONDS.

SPORTS BRA, VICTORIA'S SECRET SPORT, $43; VICTORIASSECRET.COM. PANTS, $40; NIKE.COM. W ATCH, $35; NEFFHEADW EAR.COM. SNEAKERS,

$100; REEBOK.COM

WORKS SHOULDERS, ARMS, ABS, BUTT, HAMSTRINGS



2nd Station, Move 2NEXT, DO HOLLOW ROCK. LIE FACEUP W ITH ARMS AND LEGS EXTENDED OFF GROUND AT A 45-DEGREE ANGLE (AS SHOW N). KEEPING ABS

ENGAGED AND ARMS AND LEGS LIFTED, ROCK FORW ARD, THEN BACKW ARD, FOR 1 REP. CONTINUE FOR 45 SECONDS. REST 15 SECONDS.THEN DO BEAR W ALK AGAIN FOR 45 SECONDS, AND REST FOR 15. (FOR ROUND TW O, SW ITCH ORDER TO BEGIN AND END W ITH HOLLOW ROCK.)

WORKS ABS, BACK

3rd StationSTART W ITH BALL CLEAN. CROUCH, HOLDING A MEDICINE BALL BETW EEN FEET ON GROUND. STAND, SHRUGGING SHOULDERS AS YOU FLIP



W RISTS AND BEND ELBOW S TO BRING BALL TO CHEST AND LOW ER TO A SQUAT (AS SHOW N). RETURN TO START. REPEAT FOR 45 SECONDS.

REST 15 SECONDS.PANTS, $70; SAUCONY.COM. W ATCH, POLAR, $120; SHOPPOLAR.COM

WORKS SHOULDERS, ARMS, BUTT, THIGHS

3rd Station, Move 2NEXT, DO HALO. HOLD BALL OVERHEAD W ITH ARMS EXTENDED, ELBOW S SOFT AND ABS ENGAGED. CIRCLE BALL CLOCKW ISE ABOVE HEAD FOR 1REP (AS SHOW N). DO 5 REPS; SW ITCH DIRECTIONS. CONTINUE FOR 45 SECONDS. REST 15 SECONDS.THEN DO BALL CLEAN AGAIN FOR 45 SECONDS, AND REST FOR 15. (FOR ROUND TW O, SW ITCH ORDER TO BEGIN AND END W ITH HALO.)

WORKS SHOULDERS, BACK, CHEST, ARMS, ABS



4th StationSTART W ITH W ALL BALL. STAND W ITH FEET HIP-W IDTH APART, HOLDING BALL AT CHIN W ITH ELBOW S AT SIDES; SQUAT UNTIL THIGHS AREPARALLEL TO GROUND. EXPLODE UP, EXTENDING ARMS AS YOU THROW BALL AGAINST W ALL (AS SHOW N). CATCH BALL AND IMMEDIATELYRETURN TO START. REPEAT FOR 45 SECONDS. REST 15 SECONDS.TANK, $66; LORNAJANE.COM. SHORTS, ELISABETTA ROGIANI, $61; ROGIANI.COM. W ATCH, SEIKO, $375; MACY'S. SNEAKERS, UNDER ARMOUR, $100;UA.COM

WORKS SHOULDERS, CHEST, ARMS, BACK, ABS, BUTT, THIGHS

4th Station, Move 2



NEXT, DO HANDS-ON CLIMBER. HOLD A PLANK W ITH HANDS ON BALL. BRING LEFT KNEE TO LEFT ELBOW (AS SHOW N); QUICKLY SW ITCH LEGSFOR 1 REP. CONTINUE FOR 45 SECONDS. REST 15 SECONDS.THEN DO W ALL BALL AGAIN FOR 45 SECONDS, AND REST FOR 15. (FOR ROUND TW O, SW ITCH ORDER TO BEGIN AND END W ITH HANDS-ONCLIMBER.)TONE YOUR W HOLE BOD W ITH A W ALL

LUNCHTIME W ORKOUTS UNDER 30 MINUTESESSENTIAL STRETCHES FOR ANY W ORKOUT

WORKS SHOULDERS, BACK, ARMS, ABS, BUTT, THIGHS

Styling, Lida Moore Musso; hair, David Keough for John Frieda; makeup, Amy Chance for Nars; model, Tia Alexander at

Wilhelmina.

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The 24-Minute at-Home Boot Camp_ Workouts_ Self